Rise & Shine: Build a Better Breakfast

Posted on: October 11th 2021

Breakfast is regarded by many as the most important meal of the day. After all, it is the time where you set yourself up for success, regarding the amount of energy you will have for that day. There is no “one-size-fits-all” in nutrition. We all have different nutritional needs, tolerances, preferences and goals. For our DerbyFuel meal plans, we start with a baseline of 1500-1750 calories per day (for women, 3000-3500 for men), and those numbers can go up (generally not down) depending on your energy needs and goals. We help you figure out those needs and goals, too.

In DerbyFuel, we’ll give you the meals, but we’ll also give you ideas about how to add specific macronutrients to the plan to better fit your goals. In the weekly plans, we’ll give you five daily meals – with both pre- and post-training options for when you want to load in those starchy carbs. If your goal is to gain lean mass, you can insert post-training meals whenever you’d like. If your goal is fat loss (and muscle gain), keep the post-training meals for after your workout. Don’t worry, we also give you your grocery list, too.

For breakfast, we like you to start the day off right. We include meals and recipes for a typical breakfast, but feel free to swap it around with, say, a dinner recipe, if that fits your goals better, or even if it just sounds more appetizing. Want a sneak peek of some of the meals we include in our DerbyFuel breakfasts? Check it out:

Egg Cups (Also an “Any Time Meal”)

  • 1 egg/cup
  • Chopped veggies – peppers, onions, spinach
  • Coconut oil

Grease or line muffin tin. Beat a bunch of eggs together in a bowl (as many as the number of cups you want to make – keep in mind, these can be frozen for later use). Pour the beaten eggs into the muffin tins, do not fill all the way. Add chopped veggies to the top. Bake at 350 F for 10-20 minutes, depending on your oven. You can refrigerate or freeze these after you cook them. To warm them up, just microwave for a few seconds. If frozen, you’ll want to microwave a bit longer when serving.

200 calories/per cup; 20 g protein; 4 g carbohydrates; 4 g fat



Reece’s Proatmeal (Also a great Post-Workout meal)

  • ½ C rolled oats
  • ½ C milk of choice
  • 1 scoop chocolate protein powder
  • 2 tsp natural peanut butter

Combine oats, peanut butter and milk in large bowl and microwave for one minute. Stir, add liquid if needed, and

microwave for one additional minute. Let cool slightly before stirring in protein powder (otherwise it will get lumpy).

251 calories; 30 g protein; 32 g carbohydrates; 15 g fat


Most of our breakfast recipes are great for any meal, and a few are perfect post-workout recipes. Many options, such as the Egg Cups and Pancakes, can be made ahead and frozen for an easy, reheatable and healthy breakfast later!

Roller Derby Athletics’ DerbyFuel is a four-week healthy eating plan that can be tailored to your needs. With the DerbyFuel Clean Eating System, you’ll learn:

  • How to save time and money by prepping your meals in advance
  • How to make healthy meals that taste fabulous
  • How to adjust your meal planning for life events – tournaments, travel and so on
  • How to set realistic and actionable goals and how to stick with them
  • And much more, read about it here!

DerbyFuel is included for MVP MembersEssential Plan members save $$. 

See above for links to the member-only sign-up pages!


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